남(m)/46/171cm/98kg/221130/
Complete as many rounds in 20 minutes as possible of:
5 overhead squats=>40kg
10 box jumps
15 shoot-throughs
♀ 95-lb. OHS, 24-in. box
♂ 135-lb. OHS, 30-in. box
Post rounds completed to comments./
5라운드(무게줄임)/
수요일 저녁와드

CFWUx2 ohs 10*20kg 10*40kg 5*45kg
4r
50kg

6R+17r  @50kg (55kg R1), 27", knee to elbow x15. Tried to jimmy parallettes from kettlebells stacked on free weights but I could tell it wasn't going to end pleasantly.

With 20# weight vest, 6 rounds.

Of all these movements, I did not expect the shoot-throughs to be the toughest – what a core killer.  OHS went great, and box jumps also fine.  I only had one miss on the box jumps, but it was costly – took out a big chunk of my shin and bled like nobody’s business.  Fortunately it was in the last round.

47m/5'10"/185

Used the women specs. Forward and then backward equaled 1 rep on shoot throughs. 
7 rounds plus 2 reps

4 rds Rx’d

5 rounds plus 25 reps rx really wanted 6. Went slow on first round and did it under 2:30 then rested a bit before each unbroken set of ohs. Shoot throughs broken into 6-5-4 each round except the last one. (6-4) These really got the abs going. Felt the abs on the box jumps too. 

185/40.99/69”

9 rounds rx’d

M/34/6'/175#

6 rounds

4 rounds + 10 shoot thrus. 95#

in apartment, subbed:
20 squats
15 push-ups
15 shoot-throughs

5 1/3 rounds

scaled to 24" box jump: 9 rds + 5 OHS in 10th

6+16
Took the bar from a rack today (shoulders are toast, didn't feel good snatching)
Parralletts are broken from shoot -throughs last time I did them, so I did them with hands on the rails of rowing machines (basically the same height)

Skiing last week in Colorado (right up until they closed everything due to virus). I will be doing make-up WODs on rest days going forward. I did a version of this today, Wednesday, 3/19. Due to space limits, I had to do 1-arm dumbbell overhead squats:

20 minute AMRAP:
4 left-arm DbOHS, 28lbs DB
4 right-arm DbOHS, 28lbs DB
12 box jumps, 24" box
16 shoot throughs between 18" chairs

5 rounds + (4+4+12+1) = 201 reps

Wow, that was pretty slow. I don't recall feeling so burned out on anything. Not pukie, just beaten down and powerles. Shoot throughs really crush the whole system!

2r a 60kg 
2r a 40 kg

Had to drop to 15 min for schedule constraint

5 OHS 65#
10 box jumps 2nd garage stair
15 shoot thrus 15” stools for paralettes 
6 rds

5-6 rounds RX (not sure)
did OHSQ @ 105#s in the warm-up
then,

20 min. AMRAP 8 rounds
-5 power cleans 
(115#s for 5 rnds 105#s for 3 rnds)
-1 strict 6” deficit HSPU>5 rounds
(then, 3 rnds of slow negatives to kipping deficit HSPU) 
-10 bench presses w/35# DBs

Meniscus tear came back w/ a vengeance. Tore it 5 years ago & had it back to full strength & stronger. Then, a week ago it started acting up again! 😒 Resting it a lot & programming upper body &/or single leg stuff. Today was a bit of a test...we’ll see what it feels like tomorrow! 😝 

Ray Kazembe

6 sets
+5 reps overhead squats

Subbed 5-5 overhead KB squats at 1.5pood
Shoot throughs were done on low rings (never done, really hard)

5 rounds+10OH squats, 10 box jumps, 4 shoots

43/1.78m/77kg

6 rounds + 5 reps

135# OHS
30” box x2, 24” x4 (near disaster at 30” on round 2 rattled me)
18” chairs used for shoot throughs 

m/39/6’2”/210

Rx
6 Rondas = 180 Reps

Scaled to 95# OHS and 24" box jumps
6 rounds

3 rounds + 2 box jumps. Rx

6rds+8x jumps rx

Complete as many rounds in 20 minutes as possible of:
5 overhead squats
10 box jumps
15 shoot-throughs - 13” 
♂ 135-lb. OHS, 30-in. box

5+21
171 reps 

6Rds + 5 OHS(75#)

7+3 Rx.

really fun, and way more exhausting than expected.

broke shoot throughs up into 3-4 sets

75# OH squats, box jumps Rx 24”, shoot throughs on parallettes
5 rounds + 5 OH squats + 5 box jumps
It wasn’t until the third round that I figured out how to do the shoot throughs although there were a few weird bunny hops in round 5

7 rounds + 25 reps RX

95#/30" box/12" off ground
5 rounds even...

4th set of OHS ruined me, couldn't get the 5 rep til 3rd attempt

75# OHS
20” box jump
rx shoot through 
8 rounds + 5+10+5

jackie 
45# OHS
12” box
:30 front plan/:30 reverse plank
8 rounds

5 rds
75# OHS
30 in box

OHS @ 115 lbs

8 rounds 

4+23 Scaled to 95#
Still sore from Angie. 
Don’t know how much being 6’3’ had to do with it but the Shoot-Throughs were way harder than expected. Took me a while to find a good height. DB’s on top of stacked plates ended up working well. 

Rx’d 
5 rds + 2 OHS

6 rounds + 17 reps RX

Rx: 6 rounds 

55 YOM 5’6” 209.4

scalled
AMRAP
20 Min

Over Head Squats 5X55lbs
Box Jumps 24 inch X 10
Box Shoot Throughs 15 each pass through =1

5 Rounds
+5 Overhead Squats
+10 Box Jumps
+8 Shoot Throughs

could go up to 60lbs on Overhead Squats

6 rounds + 3 shoot-throughs = 198 reps Rx
Nice WOD!
m/51/5'11"/200#

Rx’ed 
= 7 rounds + 21 reps

5 front squat 135lb
10 box jumps 
15 sit-throughs

8 rounds. 

Limiting step were the front squats. 

RX’d

8R plus 21reps

You all have great day!

RX 
6Rds + 6 Reps

Modificate to every 2 Min for 20 min
5 Stone squat
10 burpees +Stone deadlift
15 Stone press

5 rds + 5 OHS + 10 BJ + 4 ST (169 reps) Rx

OHS: it’s only five, just pick up the bar.

BJ: it’s higher but only 10, just push through it.

ST: I’ve only done three and I’m DYING, WTH is this?!

8 rounds plus 8 shoot throughs
scaled to 65lb OHS, 22” box jumps and shoot throughs on 20” box

7 rounds + 1 rep Rx
M/42/5’8”/160

Scaled to women's rx
6 rnds
For my notes:
Mechanics=yes
consistancy=yes
intensity=nope.
Still fatigued from SQT on Wed AM/jiu jitsu in PM
m/50/175

6+5 @ 95#/24”

6R+3

RX:7R+18.
https://youtu.be/ncrbWz2j-g8

Globo scale: for shoot throughs, if you don't have paralletes use 2 boxes, 2 benches, a door gym on the ground, or rings low to the ground.  For overhead squats sub 5 35/50 lb single dumbbell overhead squats, each side. For Box jumps sub bench jump overs, high jumps touching a target, or broad jumps.  Otherwise, build a box with those step things.  Just be careful with those. 

Champions Club Scaling Notes

RANT
Just a Workout. Also wanted to shout out Jarrod Bell of CrossFit BMW in Detroit. He used to called these movements Yin-Yangs back in 09. So to honor my main man I'm calling these Yin Yangs for this post.

PURPOSE
Squat with the arms overhead, squat while leaving the ground, and squat with the hands supporting the body

NEW TO CROSSFIT SCALE
As is, just add reps to the OHS if you're going light in weight.

TRAINING SCALE
Scale so unbroken on everything.

PRACTICE SCALE
Extend the time to 30 minutes and go slow/precise on everything.

GROUP SCALE
Having enough equipment for the Yin Yangs will be tricky, so you'll need to make the decision on practicing the transition or the finish positions. For the transition, either a handstand descent/raise up or strict knees to elbows will do. For the finish position, roll from a regular plank to a back plank.

INJURY SCALE
Pick one slow gymnastics movement and one movement with weights, preferably overhead. Go at them form 20 minutes.

WARMUP
PVC OHS
Handstand
Jump rope
Kb swing
Pull-up

GENERAL FEAR LEVEL: 7

INTENDED STIMULUS
.
Core and Power! The mark of solid athleticism. This is a super cool take on the classic Cindy rep scheme and time domain. Let's analyze it carefully. The load on the overhead squats is meant to be heavy but very manageable for the whole workout. This weight should make you work, focus hard, and fight, but not slow you down too much. In other words, pick a load you think can cycle unbroken for the twenty minutes. Similarly, the height on the box is meant to be higher than you would typically do for a longer workout. But the number of repetitions is such that it allows you to keep a consistent cadence. This specific combination of squats and box jumps will place high power output demands as well as stability demands. It will get sweaty, and it will tax your core. In the second half of the round, the legs will have a break, but the core and the shoulders will continue to work hard. The shoot-throughs are humbling exercise, especially if you have never done them before. Fifteen reps are a lot of reps for this movement, and you might need to plan one or two breaks per round. This is a movement that requires that you stay focused on your form. It is easy just to get the rep, but not the full benefit. Keep this in mind: beautiful front plank in the back, beautiful reverse plank in the front. If you need to modify this movement add height. Check our video for an explanation. Aim your scaling so that you can get 7+ rounds. Today is grunt work! GRIND!

▶ OPTION 1
Complete as many rounds in 20 minutes as possible of:

5 overhead squats
10 box jumps
15 shoot-throughs

♀ 80-lb. OHS, 20-in. box
♂ 115-lb. OHS, 24-in. box

▶ OPTION 2
Complete as many rounds in 20 minutes as possible of:

5 overhead squats
10 box jumps
15 shoot-throughs (20 inches)

♀ 65-lb. OHS, 16-in. box
♂ 95-lb. OHS, 20-in. box

▶ OPTION 3
Complete as many rounds in 20 minutes as possible of:

5 overhead squats
10 box jumps
15 shoot-throughs (24 inches)

♀ 45-lb. OHS, 12-in. box
♂ 65-lb. OHS, 16-in. box

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

GENERAL WARM-UP

1 round of:
1:00 of single-unders
15 goblet squats
20 mountain climbers
15 PVC pass-throughs
10 push-ups to downward dog

SPECIFIC WARM-UP

Box jump
5 depth jumps
5 box jumps to low box
5 box jumps to medium box
5 box jumps to intended workout height

Shoot throughs
2 rounds of:
20-second pike stretch
2 push-ups using parallettes 
10-second tuck hold on parallettes

2 reps of high plank on parallettes to jump to squat.
2 reps of a shoot through

Overhead squat
Perform all reps with a PVC or an empty barbell:
3 Snatch-grip deadlifts
3 Hang power snatches
3 Power snatches
5 half-depth waiter overhead squats
5 full-depth waiter overhead squats
5 Overhead squats

Build-up

Perform 3 sets of 3 overhead squat reps, increasing in load each set. After each set, perform 2 box jumps and 2 shoot throughs.